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Old 04-14-2012, 12:43 PM   #141
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Originally Posted by big_swede View Post
...and I thing the bench/rows are a good call. Strong lats and upperback is essential to put things overhead. Adding some overheadpresses might also be a good idea.

Keep up the good work bro!
thanks buddy. i was planning to alternate chins/pullups and push presses once my body adapts to the addition of bench and rows. so it would look like...

Session A1
snatch
front squats
chins

Session B1
clean and jerk
incline bench press
push press

Session A2
snatch
back squats
pullups

Session B2
clean and jerk
incline bench press
push press



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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 04-14-2012, 12:51 PM   #142
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Nice work in here. Subscribe to the California Strength YouTube channel if you haven't already. Loads of good oly stuff on there.

LtL
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Old 04-14-2012, 02:13 PM   #143
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Nice work in here. Subscribe to the California Strength YouTube channel if you haven't already. Loads of good oly stuff on there.

LtL
thanks buddy! i'll check that out now.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 04-14-2012, 03:02 PM   #144
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Tank have you read this? Its a good article.

A Training System for Beginning Olympic Weightlifters
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Old 04-14-2012, 03:05 PM   #145
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Tank have you read this? Its a good article.

A Training System for Beginning Olympic Weightlifters
Yup. I sure have, but i'll read through it again now that I'm a little further along in the feel of things. Thanks Mike.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 04-14-2012, 04:13 PM   #146
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Tank have you read this? Its a good article.

A Training System for Beginning Olympic Weightlifters
The thing my programming is missing is work with doubles and maybe even some triples. In my mind, I'm working through how to include them.

I'm thinking something like....

Session A1
Snatch - Work up to a max single, then when form starts to deteriorate, back down 20% and work using doubles

Session B1
Clean and Jerk - Work up to a max single, then when form starts to deteriorate, back down 20% and work using doubles

Session A2
Snatch - Work up to a max single, then when form starts to deteriorate, back down 30% and work using triples

Session B2
Clean and Jerk - Work up to a max single, then when form starts to deteriorate, back down 30% and work using triples


I think this will work nicely.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ

Last edited by tank; 04-14-2012 at 07:18 PM.
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Old 04-14-2012, 05:19 PM   #147
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Programming as of today:

There are 4 alternating Sessions (A1, B1, A2, B2). A full classic lift starts each session. A squat variation and a vertical press/pull alternates on "A" sessions, and a horizontal press/pull and abdominal work alternate on "B" sessions.

...sounds more complicated than it is! Looks like this:

Session A1
Snatch (up to a daily max single, back down 20% and work using doubles)
Front Squat - 3 sets of 5
Push Press - 5 sets of 3

Session B1
Clean and Jerk (up to a daily max single, back down 20% and work using doubles)
Incline Bench Press - 3 sets of 5
Sit-ups - 5 sets of 15 (add weight once all reps can be completed)

Session A2
Snatch (up to a daily max single, back down 30% and work using triples)
Back Squat - 3 sets of 5
Chin-ups - 5 sets as many reps possible until 25 total, then figure something out...

Session B2
Clean and Jerk (up to a daily max single, back down 30% and work using triples)
Barbell Rows - 3 sets of 5
Sit-ups - 5 sets of 15 (add weight once all reps can be completed)

I was going to alternate a low-back exercise with Abs, but I figured my low-back gets more than enough work elsewhere in the program.

The squats, presses, rows, chins, and abs will all be increased in a linear fashion (starting low and increasing very little) until I reach max intensities, at which point I'll reset. (back off a percentage and work back up again) I'll begin cycling intensities when it becomes necessary.

I'm going to let the classic lifts increase somewhat linear, but base increases more on the feel of the lifts that day, so long as the weight doesn't start decreasing. I'll work up to a daily max single, to where my form begins breaking down, and work as described above.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ

Last edited by tank; 04-14-2012 at 06:12 PM.
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Old 04-14-2012, 07:41 PM   #148
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I like the set up. People dont understand the amount of time that goes into olympic lifts.
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Old 04-14-2012, 07:47 PM   #149
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I like the set up. People dont understand the amount of time that goes into olympic lifts.
Thanks J. I agree. Most weightlifters around the world train the lifts everyday, sometimes several times a day; most weightlifters outside of the USA, that is. The Chinese and Bulgarians come to mind, and their consistent top 3 placement in many competitions indicates they might be on to something!
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 04-14-2012, 09:01 PM   #150
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Like the plan Tank. Do work!

From my own experiences with the down sets... use those percentages as guidelines but don't be to strict with them. If you feeling like crap, drop down a little more. If you feeling awesome, add some weight. It won't always look good on paper, but quality work is being added.
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